Creating a Calorie Deficit
A calorie deficit occurs when you consume fewer calories than you burn. This forces your body to use stored fat for energy, resulting in weight loss. One kg of fat contains approximately 7,700 calories.
Safe Deficit Ranges
Small deficit (250 cal/day): 0.25kg/week - Slow but sustainable
Moderate (500 cal/day): 0.5kg/week - Sweet spot for most
Large (750 cal/day): 0.75kg/week - For those with more to lose
Never exceed 25% of TDEE to avoid muscle loss and metabolic slowdown.
Maximizing Fat Loss
High protein intake (2-2.4g/kg) preserves muscle. Strength training maintains metabolism. Track weight weekly (average, not daily). Adjust calories if weight loss stalls for 2+ weeks. Include diet breaks every 8-12 weeks.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
0.5-1% of body weight per week. Slower for leaner individuals, faster if significantly overweight.
Minimize muscle loss with high protein, strength training, and moderate (not extreme) deficit.
Common after 4-6 weeks. Recalculate TDEE (you weigh less now) or take a diet break.
Weekly average matters most. You can vary daily calories (higher on training days).
No, deficit is what matters. Cardio helps create/maintain deficit and improves health.